營養師兼作家Lee Holmes分享十種能讓促進活力與恢復元氣的食物
In
terms of eating for energy, I have seen the best
results by living a lifestyle that focuses on eating plenty of fresh, seasonal produce and trying to minimise gluten from my diet.
Listening to your body allows you to decide
what is best for you.
If you are feeling tired try a few of my
top 10 foods to fight fatigue and
see what works for you — it may be one of them or it may be all of them!
從用吃的方法來保持健康活力，我見過最好的效果就是大量攝取新鮮及季節性的食物，且減少吃麩質類食物。
聆聽你的身體，你就會知道什麼東西對你最好，試試我的恢復活力前十名食物吧！
* in terms of/in ... terms 在…方面；從…方面來說；根據…來看
* seasonal (adj.) = relating to or
happening during a particular period in the year
季節的；季節性
* minimize (v.) = to reduce something to
the least possible level or amount
使降到最低限度；使減到最少
* gluten (n.) a protein which is contained
in wheat and some other grains
麩質
* fatigue (n.) 疲憊，勞累
NUTS 堅果
By eating raw, unsalted nuts your body is
provided with a high-energy boost packed with nutrients and free from any form
of processing.
If possible, try and soak your nuts
overnight in water to activate them.
Activated nuts starts the germination or
sprouting process, increasing the nutrient value of the nuts and allowing the
body to more easily digest them.
去鹽、不經烹調的堅果，不但提供大量的能量，且十分營養。
如果可以的話，試著將堅果浸泡在水中一整晚，這麼做能活化它的功能，浸泡過的堅果營養價值更高，而且身體也比較好消化。
* raw (adj.) (food) not cooked 生的，未經烹調的
* nutrient (n.) 養分，營養物
* soak (v.) = to make very wet, or (of
liquid) to be absorbed in large amounts
浸濕
* activate (v.)
1. to cause something to start 啟動
2. to make a chemical reaction happen more
quickly, especially by heating
加速…的反應
* germination (n.) to (cause a seed to)
start growing 萌芽，使開始生長
* sprout (v.) = to produce leaves, hair and
other new developing parts, or (of leaves, hair and other developing parts) to
begin to grow
發(芽)，(葉、毛髮等)生長
* digest (v.) 消化
YOGURT 優格
Add a dollop of natural goat’s milk yogurt
to your breakfast, favourite salad or on top of the next curry you make to get
a great boost of calcium and huge dose of probiotics.
Probiotics are the good bacteria found in
yogurt with can help to facilitate changes in the microflora of the gut and
enhance the body’s immune system.
Probiotics help to keep your gut healthy,
assisting in digestion, which in turn leads to you getting the most of the food
you consume and helping to fight fatigue.
在早餐、喜歡的沙拉或是下次你做的咖哩裡加上一團天然的羊奶優格吧！它不但富含鈣質，還有大量的益生菌。
益生菌能促進腸道菌種平衡，增加宿主健康效益的活的微生物。
* dollop (n.) =a small amount of something
soft, especially food
(尤指食物的) 一小團，一小塊
* calcium (n.) 鈣
* dose (n.) =a measured amount of something
such as medicine 一劑
* probiotic (n.) 益生菌食物或藥片(含對健康有利的有益細菌)
* facilitate (v.) = to make possible or
easier 促進，促使，使便利
* microflora (n.) 顯微植物群
* gut (n.) 消化道；腸道，腸
* enhance (v.) to improve the quality,
amount or strength of something增加，增進
* immune system 免疫系統
* consume (v.)
1. to use fuel, energy or time, especially
in large amounts
消耗，消費，花費
2. to eat or drink, especially a lot of
something 吃，喝
SALMON 鮭魚
Salmon is packed with omega-3 fatty acids(ω−3脂肪酸) which have been found to help lower
cholesterol(膽固醇), potentially reducing your risk of heart
disease.
Not only is it great for the heart, salmon
is high in protein, vitamin B6, niacin and riboflavin.
鮭魚含有豐富的ω−3脂肪酸，能夠降低膽固醇，減少心臟疾病的風險。除了對心臟好，它還富含蛋白質、維他命B6、煙酸及維他命B2。
* potentially (adv.) = possibly 潛在地，可能地
* niacin：煙酸（在小麥、牛肉、雞肉和牛奶等食品中含有的一種複合維生素B，對體內能量轉化和保持消化、神經系統健康有著重要作用）
* riboflavin：vitamin B2 維生素B2
* convert (v.) = to (cause something or
someone to) change in form, character, or opinion 改變，轉變
MUSHROOMS蕈類
One cup of mushrooms provides almost 50 per
cent of your daily serving of iron - which is essential in transporting oxygen(氧氣) within the bloodstream.
Without an efficient oxygen supply to our
major organs, we can often feel fatigued and lethargic.
Consuming mushrooms will boost the level of
iron in your body, boosting the cells within the bloods ability to transport
oxygen around our body and fuel our organs to function effectively.
一量杯的蕈菇就能提供近50%一天所需的鐵質，活化血液系統。
如果器官得不到充足的氧氣，我們的身體就容易感到疲憊。
攝取蕈菇類能夠使你的身體恢復活力，活化細胞及器官功能。
* bloodstream (n.) = the flow of blood
around the body 血流
* organ (n.) 器官
* lethargic (adj.) = having little energy;
feeling unwilling and unable to do anything
無精打采的，懶散的，倦怠的
SPINACH菠菜
Spinach is extremely high in iron,
magnesium(鎂) and potassium(鉀).
Magnesium plays a vital role in producing
energy, and paired with potassium enables effective digestion in the stomach
and the regulation of nerve and muscle function.
Add some fresh spinach to your favourite
salad, or serve it wilted with some eggs for breakfast.
If you think you have enough spinach, think
again Just keep adding it!
菠菜富含鐵、鎂、鉀。在製造能量中，鎂扮演著重要的角色，搭配上鉀還能促進消化系統運作，對神經及肌肉也都很有幫助。
PUMPKIN AND SUNFLOWER SEEDS 南瓜籽和葵花籽
Snack on a quarter of a cup of pumpkin
seeds and you will get about half the daily recommended amount of magnesium. Like in spinach, magnesium helps in bone,
protein and fatty acid formation, helps to relax muscles and maintain adequate
calcium levels.
點心時間，吃點南瓜籽或葵花籽吧！這可以補足半天所需的鎂質，有益於骨骼，促進脂肪酸形成，幫助肌肉放鬆，維持每日所需的鈣質。
* snack (v.) = to eat small amounts of food
between meals 吃點心，小食（在正餐之間吃少量的食物）
* adequate (adj.) = enough or satisfactory
for a particular purpose 合格的，合乎需要的
SWEET POTATOES番薯
My favourite source of carbohydrate(碳水化合物), sweet potatoes, contain iron, potassium, magnesium, vitamin C and
vitamin D - all of which help to increase energy levels and stop your from
feeling tired.
Sweet potatoes are hugely versatile and you
can enjoy them mashed, grilled, steamed, roasted, in a salad, by themselves or
in a curry.
這是我最喜歡的碳水化合物來源－番薯，富含鐵、鎂、鉀、維他命C及維他命D，幫助增加身體能量，減少疲憊。
最棒的是它可以用各種不同的方式烹調，你可以做成地瓜泥、烤地瓜、蒸地瓜…等等，或是將它加入咖哩。
* versatile (adj.) 多種用途的，萬用的
* mashed (adj.) 搗成泥狀的，搗爛的
* grilled (adj.) 燒烤的，烤製的
* steamed (adj.) 蒸的
* roasted (adj.) 烘的，烤的
WATER 水
Without water there would be no life. Sorry
to sound so gloomy!
But water is undeniably the most essential
substance on earth and is essential for human to function on a daily basis.
Water is needed to help carry nutrients and
oxygen to cells, both of which if are in low supply can lead to fatigue and
nausea.
On average its recommended adult women have
about eight cups of water per day and men approximately ten cups per day.
One good way to ensure you are getting
enough water into your diet is having a glass before every meal.
沒有水就沒有生命！(真抱歉讓你們聽到如此鬱悶的話)
毫無疑問地，在地球上，水是維持人類每天生活的重要元素。
水幫助傳遞營養及氧氣到身體細胞，當身體中的水分不足時，會導致疲憊或噁心想吐。
平均來說，女生一天需要攝取八杯的水，而男生則是十杯左右。
如果你希望確保自己有攝取足夠的水分，建議在每頓飯前先喝一杯水！
* gloomy (adj.) 憂鬱，愁悶，沮喪
* undeniably (adv.) 不可否認的，千真萬確的
* nausea (n.) 噁心，嘔吐感
* approximately (adv.) 大約，大概
FRESH, SEASONAL PRODUCE 天然新鮮、季節性食物
I could happily talk for days and days
about why people should eat seasonally: sustainability, cost, health,
environment, nutrient value, flavour, colour… the list goes on.
But when it comes to fighting fatigue,
seasonal produce is at its maximum nutrient potential that it could possibly
be. This refers to the total amount of
nutrients that a vegetable could ever have.
As the product is stored and transported -
which happens when it is not in season - the nutrient potential rapidly
decreases.
By eating in season you are getting the
biggest reward from the produce and should feel more alert and awake after
eating seasonal produce.
When it comes to fighting fatigue, seasonal
produce is at its maximum nutrient potential that it could possibly be.
當提到要消除疲憊，新鮮的食物絕對是最重要的來源！
當食物被儲存、被加工或不是當季生產，它潛在的營養價值會迅速的減少。
維持人體活力最好的方式，絕對是吃天然新鮮的食物！
EGGS 蛋
Eggs are the highest source of complete
protein with eggs providing an impressive 30 per cent of your daily
requirement. They are great to help after exercise to
ensure your muscles can recover properly and your body feels fresh for the day
ahead.
蛋富含的蛋白質能夠補足你一天的所需。運動過後吃蛋，能夠幫助你的肌肉恢復，在一天的開始吃蛋，能夠讓你的身體保有活力。
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